Balance Your Bump: Prenatal Arm & Upper Body Workout - Mumberry


Working your arms and upper body during pregnancy is so important because as your bump grows (and even postpartum when your arms are constantly holding a baby and a diaper bag), it might pull your shoulders forward and give you an achy upper back. But, if your shoulders and upper body are strong, it will help you support your increasing forward weight and balance out the extra weight from your bump.

This new poor posture also puts the opposing chest muscles in a contracted position. So it’s important to perform stretches to lengthen these muscles back out. Some stretches you can do are grabbing your elbows behind your back, clasping the hands behind the back and pulling up, and opening the arms straight out wide to the side.

For a great workout, try this dumbbell routine 2-3 times a week to strengthen them and balance that bump! Do 15 reps of each move, and repeat the cycle 3-4 times.


  • Bicep curls + Hammer curls

  • Forearm curls

  • Triceps kickbacks

  • Triceps extensions

  • Alternating row

  • Wide row

  • Good mornings

  • Rear fly

Not sure what some of these moves look like? We videoed it for you here and here! Let’s get moving!

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